Manipulate Your Nutrition for Faster Fat Loss
This post is part three of a tutorial for beginners and seasoned health fanatics who want to determine if their body is in fat burning mode or fat building mode. In the first post of this series, we walked through the steps you will need to create your basic nutrition plan for better health, nutrition, and physique (Beginner’s Guide to Better Nutrition). In the second post, we identified the different hormone indicators and how to adjust our behaviors, if they are not in balance, to help us remain in fat burning mode (Master Your Fat Burning Potential). With our basic nutrition plan and our hormone indicators in mind, we can now manipulate our nutrition plan to maximize our fat loss efforts, even further. This is how you can build your customized diet and nutrition plan.
If you have ever wondered how to identify if you are in a fat burning mode when trying a new diet or exercise routine on for size, then you’ll want to read or watch the entire post so that you can learn exactly how to maximize your fat loss efforts. The reason why some diets and fitness plans work for some and not others is that everyone has a different hormonal makeup. Your body is constantly giving you signs that your hormones are either in fat burning mode or fat building mode. I call these signs, the Hormone Indicators. Once you know the hormone indicators to watch, you can then modify and adjust your habits and manipulate your nutrition, to keep you in fat burning mode!
Today’s post is part three of a tutorial for beginners and seasoned health fanatics who want to determine if their body is in fat burning mode or fat building mode. In the first video we walked we walked through the steps you will need to create your basic nutrition plan for better health, nutrition, and physique. I’ve linked that post for you, HERE. In the second video, we identified the different hormone indicators and how to adjust our behaviors, if they are not in balance, to help us remain in fat burning mode. If you missed it, that video is also linked, HERE. With our basic nutrition plan and our hormone indicators in mind, we can now adjust our nutrition plan, using the seven hormone indicators to help us continue to burn fat. This is how you can build your customized diet and nutrition plan.
Recall from the last video that The reason why some diets and fitness plans work for some and not others is that everyone has a different hormonal makeup. Your body is constantly giving you signs that your hormones are either in fat burning mode or fat building mode. I call these signs, the Hormone Indicators. Once you know the hormone indicators to watch, you can then modify and adjust your habits and your nutrition, to keep you in fat burning mode!
You see, we used to believe that if you simply cut your calories and increase your activity you will lose weight. We now know that if your fat burning hormones are not balanced, you cannot lose weight. Today, I’m going to share with you an excerpt from my book, The Forever Fat Burner to help you get started in recognizing and addressing the key hormone indicators that can help you stay on track toward burning fat.
These indicators are the most common complaints I see in my practice that are associated with the inability to lose weight. And to recap for you these seven indicators are your sleep, hunger, energy, cravings, digestion, mood and workout performance.
Make sure you have reviewed the questions to ask yourself and the behavioral changes you will need to make to these hormone indicators in the previous video. If you have tried the behavior adjustments and you want to tweak your nutrition plan even more, then I suggest you follow the method outlined for you next. These small adjustments will help you to increase your fat burning potential.
Keep in mind that you will need to address each one, in the order provided, trying only one option at a time. Try each method for two to three days, with no other changes, and look for any improvements in your noted imbalances. Note: once you start to experience balance and you see improvement, then you need not progress any further as you have solved the issue. Make the necessary adjustments to your Food Tracking Sheet as discussed in The Beginners Guide to Better Nutrition (i.e., the suggested servings of each food group), and you now have your plan that promotes balance and turns up fat burning mechanisms. Here are the steps, in the order that you will try, for continual fat loss:
Increase water intake first to make sure the body is properly hydrated (at least half your body weight in ounces of water per day). Ideally, you will work up to 100 to 128 oz (or a gallon) in ounces of water, each day.
Add more protein and green fibrous veggies to each meal. You can start by adding a serving of each, per meal, per day.
Add in a serving of fat per day, starting with one tablespoon of coconut oil.
Add in one complex carbohydrate serving per day. The best time to have this complex carbohydrate is right after strength training or intense exercise. If you are not exercising intensely, then have the starch in the morning or at dinner.
Take out one serving of fat or one serving of carbohydrate.
Add in a snack consisting of protein and fibrous vegetables.
Don’t forget that if cravings are an issue, then let yourself have an approved "cheat." If it means keeping you on track by allowing a treat now and then, then it is better not to feel deprived.
So how do you put these steps into practice? Let’s go through the hormone indicators, again, and tailor these seven steps to each one.
SLEEP: Analyze your last meal before bed. If it was low in protein and fat, then increase these first. Otherwise, try adding in carbohydrates to your dinner and pay attention to your body’s reactions.
HUNGER: Try these methods, one a time, in this order to help curb your appetite. Try each one for 2-3 days before you move to the next option. 1) Make sure you are hydrated. We can easily confuse hunger for the body’s need for hydration, so always start with water. 2) Then, Increase the ounces of protein you are eating at each meal and increase fibrous vegetables, 3) add one tablespoon of fat to your meal, 4) add in one serving of complex carbohydrate. 5) Lastly, add in a snack of protein and vegetables so that you are having four or five or six meals, instead of three.
ENERGY: If your energy is crashing at a particular time of day, first make sure you are properly hydrated. Then, take a look at the meal you had just before the crash. First, you may want to try adding more protein to this meal. If you are still feeling fatigued, add in a serving of fat or carbohydrate, based upon what was low in this meal, and see if your energy improves. Lastly, if these options do not increase your energy, try adding a snack during this time.
CRAVINGS: assess if you have signs of low blood sugar. An excellent way to determine this is to eat a snack. If you eat a green apple and two hard-boiled eggs and feel back to normal, then most likely your previous meal was not large enough, your workouts are too intense, you are sleep deprived, or you need to regularly add in snacks. Of course, if you have added in a snack and you still have cravings, you should consider budgeting in a cheat meal once per week and allow yourself to have the food that you crave. You’ll have to play around with your routine to get to the bottom of what your body is telling you.
(WE ARE SKIPPING DIGESTION FOR THE EXAMPLES)
MOOD: try eating more frequently, especially if you think low blood sugar is an issue. If you are eating lower carbohydrate content, try adding in one serving to one meal. Make sure your protein intake is adequate and appropriate for your body weight (0.75-1.0 grams per pound of body weight is safe). Protein chains contain amino acids, and amino acids are the building blocks to neurotransmitters responsible for contentment and satisfaction.
WORKOUT PERFORMANCE: When it comes to Workout performance: Always make sure you are hydrated before, during and after your workout. If your performance is still suffering, then Try adding in a serving of complex carbohydrates after your workout and at dinner. Make sure that you are eating enough throughout the day. If your hunger is increasing and your energy is decreasing, you have not hit the “sweet spot” of nutrition or exercise balance.
For example, on a HIIT day or circuit training day, I will eat four times a day and add in two servings of sweet potato. On yoga, walking or hiking day, I’ll eat three times a day and have only one serving of sweet potato and limit my fruit and fats. It is essentially a method of maximizing hormonal response to food and exercise to get the results you want.
So, in this post, we discussed the big hormone indicators you need to watch out for when determining if you are in fat burning mode: We discussed sleep, hunger, energy, cravings, mood, digestion and workout performance and the different adjustments you can make to your nutrition plan to keep you on track.
The biggest mistake folks make when starting a new diet plan is that they try to make it more complicated than it needs to be and they give up. So, let’s keep it as simple as possible.
Here is the first thing that you should do once you finish this video. Pick ONE of the hormone indicators that needs your attention and try just ONE dietary suggestion to help move you more toward a fat burning state. Then, I want you to come back to this page and post your results. You can do this! I believe that you are just a few choices away from getting on track toward burning more fat.
Thank you for reading this post and for considering what small change you wish to make to increase your fat burning potential! As always, remember to supercharge your health and simplify your lifestyle so that you can satisfy the soul!